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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Abs/Compare

For your abs

Hanging Knee Raise vs Hanging Leg Raise

For your abs, hanging leg raise rates higher on our research criteria: more stretch, easier to progress.

Hanging knee raise is easier on the joints.

Both are good choices that train the abs the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

B
#8
of 23
Hanging Knee Raise
Bodyweight
A
#4
of 23
Hanging Leg Raise
Bodyweight
Research score
64
70
Target tension
Strong
Strong
Loaded stretch
Good
Strong
Progression
Fair
Good
Low cost
Excellent
Strong
See the full abs ranking
What these mean
Target tension.
Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.
How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.
How easily you can keep adding weight in small steps over months and years.
Low cost.
How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose hanging knee raise

  • You want something easy to learn
  • You want something easier on your joints

Good reasons to choose hanging leg raise

  • You want more load on the abs while they’re stretched
  • You want to keep adding weight in small steps
Hanging Knee Raise
Hanging Leg Raise
You need
Pull-up bar
Pull-up bar
Skill
Easy to learn
Takes some practice
Type
Isolation
Isolation
Why they rank where they do

Hanging Leg Raise. Curling the pelvis up trains the abs hard, but grip and hip flexors often end the set first.

Questions

Which is better for your abs, hanging knee raise or hanging leg raise?

For your abs, hanging leg raise rates higher on our research criteria: more stretch, easier to progress. Hanging knee raise is easier on the joints. Both are good choices that train the abs the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is hanging knee raise or hanging leg raise easier to learn?

Hanging knee raise is easier: it’s easy to learn, while hanging leg raise takes some practice.

Can you do hanging knee raise or hanging leg raise at home?

Hanging knee raise needs a pull-up bar, so a home gym covers it. Hanging leg raise needs a pull-up bar, so a home gym covers it.

Which is easier on the joints, hanging knee raise or hanging leg raise?

Hanging knee raise: it rates Excellent for joint and recovery cost in our research rubric, against Strong for hanging leg raise.

More comparisons

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Hanging Knee RaiseHanging Leg RaiseAll abs exercises